The Power of ExtensionAlexander P. Sabia ATC, CSCS

Make sure to place your scavenger hunt form in the drop box located on the registration

table at the end of our last break to be eligible to WIN!!

Must go hand in hand.

Injury Free + Power = WINNING.

ATC’s main goal is to prevent injuries from occurring.

CSCS’s role is to get your athletes stronger and faster than their opponents.

Sometimes the later can be more of a risk than we would like to believe.

Vital component for every and any athlete to maximize their potential.

Whatever sport you participate in, if you are not getting stronger than your competition than you are at a significant disadvantage.

ATC plays vital role in helping to facilitate proper team strength

training and conditioning.

What rhymes with HIP?

2 review articles that discussed the evolution of the human hip

http://jhps.oxfordjournals.org/content/1/2/39.abstract

http://jhps.oxfordjournals.org/content/2/1/3.short?rss=1&ssource=mfr

Best way to correct issues is to know how the machine was made

Compacted Pelvis Double Extension of

Spine and Hip Vertical Long Femur Muscle Volume

Increased Increased Moment

Arms Change in Muscle

FunctionChimp “Ardi” Human

Compacting of our pelvis and verticalization of the femur caused the gluteus medius and minimus to change their primary function from hip rotators to true abductors.

Side to side balance of the trunk is very important during bi pedal gait. This balance is for a large part maintained by the gluteus medius.

Performing a Squat with to much weight?

Loading Phase Before a Jump?

Planted Foot Prior to Kicking a Ball?

What can we add to your current programs to maximize training efforts in your athletes?

The goal being to prevent injuries

Strengthening weak point areas

Increase LPHC flexibility

Squat – very functional movement.. But to advanced to start with!

How do most people pick up everyday objects from the floor?

More of a basic functional movement

This is where we should start our teachings

Try to perfect this motion first

Does not have to be the traditional lift with a barbell!

Think weak point training!

Foam Roller, Tennis Ball, Theraband, Physio Ball in each weight room.

Seated Theraband Back Extensions x 14 w/3 sec hold Standing Lateral Kick w/Theraband x 14 ea Dumbbell Single Leg Dead Lift x 12 ea Plyo Ball Back Extension Stretch 1 min Overhead Bird Dips w/Theraband x 12 ea Quadruped Hip Extensions w/Abduction x 12 Sumo Over Underhand Barbell Dead Lift x 12 ITB Foam Roll x 1 min each side Piriformis Tennis Ball Trigger Point Release x 1 min Side Plank Hip Dips x 15 ea

When developing a dead lift set focus on –

Increasing neuromuscular facilitation. Don’t neglect weak point areas. Trigger point release tissues to increase ROM Achieve full extension and hold for a brief

time Don’t let weight dictate the lift – Humility

goes a long way in the weight room! GET CREATIVE! Options are limitless!

Foam Roller, Tennis Ball, Theraband, Plyo Ball

Theraband Front Squat x 14 Plyo Ball Back Extension Stretch 1 min Body Weight Squat w/ Theraband above knees x 14 Lateral Groin Stretch x 30 sec ea Theraband Quarter Squats w/hip abduction x 14 Gastroc/Soleus Stretch x 30 seconds Barbell Back Squat Sumo Stance x 14 Standing Hamstring Stretch x 30 seconds Foam Roll Upper Thoracic Extension Holds x 1 min Glute Med Tennis Ball Trigger Point Release x 1 min Dumbbell Squat w/ Theraband Int Rotation Above Knee x 16 Body Weight Plyo Ball Wall Squats w/ Int Rotation Above Knee x

20

Fully extend hips on each exercise and let your body learn the location

Activate stabilizer muscles by strengthening but not fatiguing them

Include static flexibility as well as trigger point release to increase ROM when tissue temps are elevated

DO NOT START WITH TO MUCH LOAD! Focus on educating neural patterns first

The LPHC is our center of gravity

Focus on balance and coordination before weight

Think weak point train!

Focus on maintaining and supporting the double extension that sets us apart as humans

As an ATC you play more of a role than just medical support to your athletes!

Injury Prevention + Power of Extension = Winning